Portuguese Kale and Sausage Soup

This hearty soup is a lighter version of caldo verde, a traditional Portuguese soup.

Yield: 6 servings (serving size: 1 1/3 cups)
Recipe from Oxmoor House

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Recipe Time

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Nutritional Information

Amount per serving
  • Calories: 162
  • Fat: 4.6g
  • Saturated fat: 0.8g
  • Protein: 8.1g
  • Carbohydrate: 23.1g
  • Cholesterol: 10mg
  • Iron: 1.9mg
  • Sodium: 650mg
  • Calories from fat: 25%
  • Fiber: 2.8g
  • Calcium: 98mg

Ingredients

  • 1 tablespoon olive oil
  • 1 1/2 cups coarsely chopped onion
  • 6 garlic cloves, chopped
  • 1/2 teaspoon salt, divided
  • 4 cups water
  • 3 large red potatoes (about
  • 1 1/4 pounds), peeled and cut into 1/2 inch pieces
  • 3 cups fat-free, less-sodium chicken broth
  • 1/4 teaspoon crushed red pepper
  • 8 ounces low-fat smoked kielbasa (such as Healthy Choice), thinly sliced
  • 6 cups thinly sliced kale (about 1 pound)

Preparation

  1. Heat oil in a large Dutch oven over medium heat. Add onion, and sauté 3 minutes. Add garlic, and sauté 1 minute. Stir in 1/4 teaspoon salt.
  2. Add water and potato; bring to a boil. Reduce heat, and simmer, uncovered, 8 to 10 minutes or until potato is tender. Add broth, crushed red pepper, and sausage; bring to a boil. Reduce heat, and simmer, uncovered, 10 minutes. Stir in remaining 1/4 teaspoon salt and kale, and simmer 8 to 10 minutes or until kale is tender.
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